The technique of breathing in the study and practice of yoga is called pranayama. This technique can be extremely favourable in protecting you from the air pollution prevalent in this season and also from coronavirus. Pranayama exercises focus on a strong exhalation that helps in strengthening the respiratory system. When your lungs have an increased ability to take in more oxygen, it helps to flush out toxins from your body and builds your immunity. Here are some breathing exercises you can try at home for healthy lungs.
1.Posture and Formation for Pranayama
Technique: Sit in a comfortable position of Sukhasana, Ardha Padmasana, Vajrasana or Poorna Padmasana. Keep your back straight, shoulders relaxed and close your eyes to focus on your breath. Place your palms on your knees facing upward (in Prapthi Mudra). Please practice each technique for 10 minutes.
Technique: Inhale and fill your lungs with air. Exhale completely. Inhalation and exhalation should be done in a 1:1 ratio. For example, if you breathe in for 6 counts, you must take 6 counts to exhale.
Technique: Place your thumbs on the ‘Tragus’, the external flap outside on your ear. Place your index finger on your forehead; your middle finger on the Medial Canthus and your ring finger on the corner of your nostril. Inhale and fill your lungs with air. As you exhale, slowly make a buzzing sound like that of a bee. Keep your mouth closed the entire time and feel the vibration of the sound disseminate throughout your body.
4.Anulom Vilom – Alternate Nostril Breathing
Technique: Gently close your right nostril with your thumb, inhale into your left nostril and close it, letting the breath out through the right nostril. Then inhale through your right, closing it to exhale only through your left. This makes one cycle. Repeat for 10 minutes.
Technique: Inhale normally and focus on exhaling with a short, rhythmic and forceful breath. You can use your stomach to forcefully expel all the air from the diaphragm and lungs by compressing it. Inhalation should happen automatically while you decompress your stomach.
Practice these breathing exercises indoors early in the morning to gain a healthy respiratory system and fight harmful air pollutants.